It's got to be one of the most frustrating things, a lack of sleep. You feel tired at work, tetchy with colleagues, friends and family members. You know you're not getting enough sleep but that knowledge in itself doesn't help much.
People can end up worrying too much about sleep - something that, as anyone familiar with that empty feeling as you toss and turn in your bed late at night, just makes the problem worse. It can even make some people actually fear going to bed, knowing what's waiting.
The recommended amount of sleep the average adults needs each night is often said to be about eight hours. Sometimes, however, even if you manage to get those hours in - you still feel tired and lethargic. What could the cause possibly be, and how do you address it?
READ MORE: Why your sleeping problems could be down to your genes
According to the NHS, insomnia is when you regularly have difficulties sleeping. The advice of experts is you can usually solve the problem by changing your sleeping habits.
There is a checklist on the NHS website to see if you suffer from insomnia. It includes finding it hard to get to sleep; waking up several times during the night, and waking lying awake at night.
Other signs are waking up early and not being able to go back to sleep; finding it hard to nap during the day even though you're tired; feeling sluggish and irritable during the day, and finding it difficult to concentrate during the day because you're tired.
We've all been there at some point in our lives, but what can we do about it? And how much sleep do you actually need to get in any case? The NHS website says that to have the condition of long-term insomnia, it has to be something that lasts for three months or more.
How much sleep do you need?
Everyone needs different amounts of sleep, according to the NHS. On average, experts say: :
- adults need 7 to 9 hours
- children need 9 to 13 hours
- toddlers and babies need 12 to 17 hours
If you constantly feel tired and worn out during the day, then you are probably do getting enough sleep. Some researchers, however, believe that if you're middle-aged or older then the optimal amount of sleep time you require might not line up with the standard eight hours.
A study published last month in the journal Nature Aging, saw researchers examine data from almost 500,000 adults between the ages of 38 and 73 years of age. Using data from the UK Biobank, participants were asked about their mental health, wellbeing and sleeping patterns. They also underwent cognitive tests as part of the research.
Researchers from the University of Cambridge and Fudan University in China analysed the findings. They came to some interesting conclusions.
They discovered that too much sleep, as well as not enough, led to impaired cognitive responses. These included memory, visual attention, information processing speed and problem-solving skills.
The result was that they discovered seven hours to be an optimal sleep time for anyone who is middle-aged or older. This amount of sleep led to an improved cognitive performance in the various tests - compared to sleeping for over seven hours, or less than this amount. Seven hours' sleep, according to the researchers, was also best for your mental health and dealing with things like anxiety and depression.
NHS advice for treating insomnia
Do
-
Make sure you have a routine when you sleep by going to bed at the same time each day and waking up at the same time too.
-
Don't go straight from playing video games or watching TV straight to sleep. Instead make sure that you relax for at least 1 hour before going to bed, this could be something like taking a bath or reading a book.
-
When you go to sleep, make sure your bedroom is dark and keep things quiet. You can use an eye mask or ear plugs if you find that these help.
-
Exercise regularly during the day - this is good for your overall health but can also help with sleeping.
-
Make sure your mattress, pillows and covers are comfortable and suit your body and how you sleep.
Don’t
-
Smoke or drink alcohol, tea or coffee at least 6 hours before going to bed - this can make it harder for your body to sleep and relax.
-
Eat a big meal late at night - similarly to alcohol and caffeine, this can make your body more uncomfortable as it tries to digest the food while you're in bed.
-
Exercise at least 4 hours before bed. While exercise is good for you, doing it too soon before sleeping may mean your body is too awake when it comes to sleeping.
-
Watch television or use smartphones just before before you go to bed, because the bright light makes you more awake.
-
Nap during the day - this will make it harder to sleep in the evening.
-
Drive when you feel sleepy - this can be very dangerous. Make sure you are fully rested before driving.
-
Sleep in after a bad night's sleep and stick to your regular sleeping hours instead.
